Kick-starting your morning with a healthy breakfast is imperative — it is, after all, the most important meal of the day. Does breakfast in less than 10 minutes sound familiar? It’s far too easy to grab something on your way to work. I'm guessing this will usually be a bagel, croissant or other pastry, as that’s what I’m often tempted to pick up when I’m running late. But eating a healthy breakfast is essential for maintaining energy and attention levels, as well as for helping you avoid snacking. You don't need to totally revitalize your eating habits, but there are variations you should focus on, depending on diet, fitness regime and your ultimate goals. We’ve chosen some of the most common athletic challenges and checked out what healthy breakfast choices are at your disposal when training.

The Muscle-Builder's Breakfast

OK, so you can go the protein shake route, but really? They’re unpleasant and, unless you’re a complete muscle nut, no fun. You want to be enjoying your breakfast as well as building those biceps. Picking the right breakfast will not only help with muscle-building but will also fill you with energy for the day ahead — a perfect pick-me-up. We’re looking to kick-start your metabolism and get your body into an anabolic state by going for high protein, along with some complex carbs and healthy fats. An egg-white omelet with shredded chicken is a winner. Add some finely sliced chili to get the blood flowing and then serve with some avocado diced on top for a healthy fat. With a squeeze of lime (top off with cilantro if you have some), you have mastered the healthy breakfast choice.

The Marathon Breakfast

It’s very likely that if you’re running a marathon, nerves will get the better of you first thing in the morning and you won’t feel like eating. You’ll need to try and put aside these fears as best as you can, as getting in the same food you’d consume while training is essential. You’re going to need a boatload of foods that release energy slowly to keep you going across those 26.2 miles, but you also need to supply your brain with energy for mental stamina, another key factor in race success. You’ll also want to pack in electrolytes (essential for muscle contraction). Oatmeal is ideal: Eat porridge with a banana and a little honey for some added sweetness. You won’t be too full, and your body will have an easy time breaking down the foods to leave you ready to lead the charge.